E180: Filling Your Cup: The 15 Minute Self-Care Caregiver Strategy

When you become a caregiver, your already busy life doubles or even triples in workload. Tasks multiply, from getting second opinions and calling insurance companies to rescheduling your appointments around your loved one's needs. The emotional strain can zap your energy, making even the simplest tasks feel monumental. How often have you laid in bed, unable to fall asleep or waking up at 1 AM, unable to return to rest?

Before you know it, you realize you have no time for yourself, and even if you did, you wouldn’t have the energy. Everyone says to put yourself first, but how do you do that? More importantly, how do you believe you can do it?

Today, let’s tackle self-care in a way that feels achievable and special. 🌿💆‍♀️

The Value of Just 15 Minutes:

As caregivers, we often feel that self-care is just another task on an already overflowing plate. But what if we reframe it as something manageable, like just 15 minutes? Studies show that short, frequent breaks can boost productivity and improve overall mental health. Workers take 15-minute breaks to recharge; why shouldn’t caregivers do the same?

Think about it – could you find 15 minutes in your day? Here are some quick and effective self-care activities you can try:

1. Mindfulness and Deep Breathing: Simple breathing exercises can reduce stress and increase mental clarity.
2. Physical Activity: A brief walk, stretching, or yoga can release endorphins and boost energy.
3. Creative Outlets: Engage in a hobby like drawing, writing, or playing a musical instrument.
4. Reading: Even a short read can provide an escape and relaxation.
5. Meditation and Relaxation: Guided meditations or relaxation techniques can calm the mind and reduce anxiety.
6. Getting Outside: Enjoy the sun and fresh air.
7. Fueling Your Body: Have a healthy snack or a cup of herbal tea.
8. Calling a Friend: A quick chat with a supportive friend can lift your spirits.

These activities should be enjoyable and recharging. Avoid tasks that feel like work, such as making calls or cramming in chores.

Taking Action – Planning and Prioritizing Self-Care:

Discuss the importance of this time with your loved ones. Explain that taking these breaks will help you be a better caregiver and person. Schedule your 15-minute self-care breaks as non-negotiable appointments in your day. Here are some tips:

• Set an Alarm: Schedule it on your phone or write it in your planner.
• Reward Yourself: Celebrate consistency with small rewards like a coffee treat after five consecutive days.
• Find Accountability: Share your goals with a friend or family member who can encourage you.

For example, one of my clients, Ellen, missed her morning routine and felt exhausted. She committed to 15 minutes of yoga each morning and 15 minutes of walking in the afternoon. After one week, her energy and joy returned, and her spouse became her accountability partner.

Overcoming Guilt and Barriers:

Caregivers often feel guilty for taking time for themselves. This guilt stems from a sense of responsibility, perceived selfishness, fear of abandonment, high expectations, societal norms, and lack of support. However, neglecting self-care can lead to burnout, increased stress, and a decline in well-being.

To overcome guilt, recognize self-care as a necessity, shift your mindset, set realistic expectations, communicate your needs, seek support, and start small. Practice self-compassion and focus on the benefits of self-care for both you and your loved one.

Conclusion:

Changing the stigma around self-care for caregivers starts with small steps. The rewards pay off for you and your loved one. Here’s your homework:

1. Identify What You Enjoy: Create a list of activities that recharge you.
2. Communicate: Talk to friends, family, and loved ones about your need for self-care.
3. Schedule It: Find an accountability partner and take small steps to incorporate self-care into your routine.

Tell me what you’re doing – I want to cheer you on! When you find just 15 minutes, you can improve your well-being, energy, mood, decisions, and relationships.